July ’19
Angel Oak CrossFit – CrossFit
Warm-up
A: Bench Press Warm-up (No Measure)
A. 2:00 Aerobic Warm-up
B. Pec Roll/ Banded Shoulder Stretch
C. 2x: 20 Push-up Shoulder Taps, 10 Pass Thrus, 10 GMs, 5 Push-ups
Strength
B: Bench Press (Tempo: 30×0, 5 reps)
R: 1:00
Strict/Weighted Pulls Ups: (2121)
x 3 -5
R: 90
Metcon
C: Metcon (Time)
For Time (16 min TC)
15 Power Clean (155/105)
400m run
12 Power Clean
400m run
9 Power Clean
400m run
Life: 135/95
Devel: choose weight
